STRENGTH

1a) Renegade Rows: 4 x 8-10 each. Rest 30s
1b) Glute Bridge Floor Press: 4 x 12 each. Rest 30s
2a) Plank Pull Through: 4 x 30s. Rest 30s
2b) Chair Dips: 4 x 30s. Rest 30s

CONDITIONING

EMOM 16:
Min 1: 50s Air Squats
Min 2: 40s DB Clean/ Dumbbell Goodmorning
Min 3: 30s Russian Twists
Min 4: 20s Burpees

COOLDOWN

– Lizard Pose 30s each
– Scorpion Stretch 30s